4 Kinds of Exercise Every Teen Needs

A Production of the Ultimate Homeschool Podcast Network.

Finish Well Homeschool Podcast, Podcast #178, 4 Kinds of Exercise Every Teen Needs, with Meredith Curtis on the Ultimate Homeschool Podcast Network

4 Kinds of Exercise Every Teen Needs

In “4 Kinds of Exercise Every Teen Needs,” Episode, #178, Meredith Curtis explains four ways our bodies need to workout to stay healthy and fit: aerobic, strength, balance, and stretching. After giving a wide variety of workout examples and sports that cover two or more kinds of exercise, she shares how teens can design their own workout schedule to fit their taste and style. She also encourages teens to find a lifetime sports and shares how that plays a role not only in lifetime health, but happiness as well. Teens can build healthy habits now that last a lifetime.



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Show Notes

Teens, are you worried about spending too much time in front of a screen and not enough time working out? Or maybe you are a parent concerned about your teen’s health? Exercise is a big part of staying healthy from birth to old age.

First let’s talk about 4 kinds of exercise our bodies need.

4 Kinds of Exercise

  • Aerobic
  • Strength Training
  • Balance
  • Stretching

Many sports and workouts combine them all.

  • Ballet
  • Ice Skating
  • Water Aerobics
  • Swimming, Diving, + Stretching
  • Soccer + Stretching before and afer
  • English Country Dance + Stretching
  • Gymnastics


Works heart muscle. Makes heart pump harder and faster. Gives our lungs a workout too with a greater need for oxygen.

  • Running
  • Swimming
  • Dance (ballet, tap, jazz, Old English country, square, ballroom)
  • Skiing
  • Cycling
  • Basketball
  • Tennis
  • Volleyball
  • Football
  • Soccer
  • Classes (kickboxing, Zumba, Jazzercise, boot camp)
  • Gymnastics

Strength Training

Muscle strength is the amount of work your muscles can do.

Muscle endurance is how long a group of muscles can work effectively.

You build muscle strength and endurance through strength training where you focus on a particular body part (e.g. situps) or in the process of aerobic workout (e.g. running builds leg muscles)

“he’s ripped!” – when you work out to build muscle mass, you actually damage/tear muscle and when the muscle repairs itself, it is bigger than before.

Low weight + Many reps = Toned muscles

Heavy weight + Fewer reps = Large muscles


Balance is the ability to maintain poise and physical equilibrium in various body positions. Gynastics, ballet, ice skating, soccer, and football all required balance.

Balance easy – stand on 1 leg; then the other and other easy exercises


When you stretch a body part you lengthen (stretch) the muscles and associated soft tissues.


  • Improves flexibility
  • Maintains mobility
  • Increases range of motion
  • Increases blood flow
  • Prevents injury
  • Improves posture
  • Improves sleep
  • Eases anxiety
  • Releases tension from muscles, joints, ligaments (connect bone to bone), and tendons (connect muscle to bone)

Most importantly, stretching before and after working out, warms the muscles and keeps them from tightening up, preventing injury of bones, muscles, tendons, and ligaments.

Teaching Health to Teens

Physical Anatomy (How the body works & what the body needs)

Personal Responsibility (what will they do to take care of their bodies?)

I have written my own high school health course. I also teach health at True North Homeschool Academy.

Healthy Living for Christian Teens by Meredith Curtis

Teens can figure out what sports they like to play already and/or would enjoy adding to their life

  • Large group (basketball, football, soccer) or single (running, ice skating, horseback riding) or small number (tennis)
  • Making a plan that includes all 4

Benefits of at least exposure to serious team sports

Choose a lifetime sport

  • Cole-basketball
  • Aunt Joan – tennis

I teach Health online at True North Homeschool Academy

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STEM Resources

Our curriculum works great at home; or in homeschool co-ops and online classes, too! 😊

Healthy Living for Christian Teens by Meredith Curtis From Stars to Shining Seas by Laura Nolette and Meredith Curtis at Powerline Productions, Inc. Little Lambs Exploring the Heavens Lapbook by Laura Nolette and Meredith Curtis at Powerline Productions, Inc. My Creation Week Lapbook by Meredith Curtis and Laura Nolette at Powerline Productions, inc.


Thank You to our Network Sponsor – CTC Math!

Fitness apps and websites for your homeschool

A Production of the Ultimate Homeschool Podcast Network.

Fitness Apps and Websites for Homeschool Families

120: Fitness apps and websites for your homeschool

Here are the fitness apps and websites mentioned in this episode to get you and your children moving and exercising.

For brain breaks and active indoor fun

  • GoNoodle – animated movies to dance and sing to
  • Sworkit – workouts you choose the age range, length etx

Other online fitness options for homeschool families

  • Couch to 5k
  • Walk at Home – choose the time or distance – music – and variety
  • Strava – this is the app my husband and I use. It allows you to track your exercise and give “kudos” to friends which is a great way to encourage each other.
  • Daily burn – free 30 day trial, lots of different types of workouts
  • 7 minute workout
  • Zombies, Run! – great for teens, includes a storyline and many customizable options.

FundaFunda’s online Health class makes it very clear to teens why they should exercise and does in fact suggest the Zombies, Run! App


Show Sponsor Fundafunda Academy uses podcasts in some of their online classes. Take a look at all they offer

Join our Facebook Group especially for the listeners of this podcast! You can ask questions and get advice as you try integrating technology in your homeschool. We would love to hear how you are using tech in early elementary homeschooling!

If you enjoyed this episode, please subscribe to the show and give a rating and maybe even a review! Subscribing will help you make sure you never miss an episode.

Fitness Apps and Websites for Homeschool Families

How to Stay Fit While Homeschooling

A Production of the Ultimate Homeschool Podcast Network.

How to Stay Fit While Homeschooling - whether you need to get in shape or need help maintaining, Katheryn Foudray of The Healthy Fit Homeschool Mom shares how on this podcast. Katheryn FoudrayHomeschool mom of six, Katheryn Foudray of The Healthy and Fit Homeschool Mom, shares down-to-earth tips for getting into and staying in shape while homeschooling. You’ll want to listen to:

  • Hear about Katheryn’s fitness transformation
  • Learn what Katheryn did while nursing that made me laugh
  • Discover how you can find the time, space, and resources you need to start getting fit today, and much more!

You may notice the sound of kids playing at the pool in the background. We are real moms! 

Be sure to check out the free workouts at The Healthy and Fit Homeschool Mom and like her Facebook page for regular encouragement on your fitness journey.

You may also enjoy my fitness transformation story at Psychowith6.

What is your biggest obstacle to getting and staying fit?

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